Ever wondered what will happen if you incorporate a series of kettlebell exercises into your workout routine once or twice a week?
For starters, you will increase the intensity of your workout and speed up fat loss, then you’ll improve your functional fitness which, eventually, will make you handle everyday movements (such as carrying groceries, sitting down and standing up, or hauling heavy luggage like) a PRO.
Kettlebell moves integrate the use of a momentum, which requires a greater engagement of both your large and small muscle groups by performing fast-paced, compound movements that will challenge both your muscles and your cardiovascular system so you can burn fat and build muscle at the same time.
Depending of what exactly you want to achieve: If your aim is to build strength and muscle, focus on using heavier weights and complete three sets of 8 to 12 reps for each exercise. If your goal is more targeted toward fat burn, use a lighter weight that will allow you to complete 10 to 20 reps at a faster pace.
1. Renegade Kettlebell Row
This exercise focuses on your upper back muscles, biceps and abs all at the same time.
- You start this exercise with a kettlebell in each hand, being in high plank position.
- Try to keep your core tight and your spine neutral as you lift a kettlebell off the floor and row your right arm back.
- Then return your right arm to the floor and repeat the movement with your left arm.
2. Single Leg Kettlebell Deadlift
This exercise focuses on building strength in your hamstrings, glutes and core while also challenging your balance and stability.
- You start by standing with your feet about hip-width distance apart.
- Then while holding the kettlebell in your right hand, lift your left leg off the ground slightly.
- Keep your core tight and your spine in neutral position as you hinge forward at your hips, letting the kettlebell fall towards the floor and your left leg extend up and back.
- Slowly return to the starting position and repeat for the desired number of reps before switching to the other side.
3. Kettlebell Overhead Press + Squat
This exercise works your lower body while targeting the triceps muscles in your arms as well as your shoulders.
- Start by holding the kettlebell with both hands over your head.
- As you squat down flex your elbows to lower the kettlebell down behind your head, making sure to keep your elbows close to your head.
- Then slowly return to a standing position while simultaneously re-extending your arms over your head.
4. Seated Kettlebell Twist
This particular exercise will strengthen your core, specifically your obliques, and by adding the overhead press to this move it targets your shoulders, too.
- Start in a seated position with your knees slightly bent and the kettlebell in your hands.
- Your torso should lean back slightly so that your core is engaged and tight as you touch the kettlebell down to the floor on your left and then twist to the right as you raise it up above your head until your arms are stretched above you completely.
- Then lower the kettlebell back to the floor on your left by reversing the twist.
- Repeat the desired number of reps, and then switch to the other side.
5. Kettlebell Swing
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This is a more complicated move that beginners should first practice without using weight.
- Start by holding the kettlebell in both hands, standing with your feet slightly wider than hip-width distance apart.
- Then you attempt to lower your body toward the floor as if about to sit back into a chair so that the kettlebell is hovering just above the floor.
- Keep your spine neutral at all times and your core engaged as you use your quads, glutes and hamstrings to swing the kettlebell forward and return to standing position.